Pricing and F.A.Q.

What does it cost?

Training plans are tiered based primarily on how often you would like to contact your coach and the frequency with which the training plans are updated or modified. Please do not hesitate to ask if you have any questions about pricing- there is something for every level of cyclist!

What’s with the startup fee?

You’ll notice in the pricing that there is an included startup fee for personalized coaching. This is to cover the initial, one-time set up of your trainingpeaks.com account. Once properly set up, you will receive daily workout notifications over email, have access to some of the most advanced computerized training metrics and analysis and have instant access to your account (should you decide to install the phone app).

What can a coach do for me?

My job as your coach is to take the stated amount of time that you have to train, mesh that with family and professional obligations and help you realize the best preparation possible within those frameworks. You do not necessarily have to train more or even harder. You do have to have a specific focus every time that you get on the bike or go to the gym….or not. This can come in the form of crazy hard VO2max intervals, an easy 1 hour spin or even laying on the couch with your legs up. The key is to recognize what is necessary for you given all factors.

When should I hire a coach?

The fact that you’re even reading this means that you’ve probably got some cycling goal in mind. No matter if it’s something lofty like winning the state Time Trial championship, or more obtainable- like being able to hang on to the main pack of the local group ride- you’ll see much better gains when you’re working for a goal.

Ideally riders who race a set season should be talking to a coach when the prior season ends or quickly into the off-season. As a practical matter, however, that rarely happens. While there is no set time, the general rule is that the more time a coach has to work with, the more improvement you are going to see.

Do I need a Power Meter?

Need? No. ROK Coaching takes advantage of every piece of information available. Heart rate monitors have become numerous, inexpensive, easy to obtain. At a minimum, riders should ride with a heart rate strap and monitor capable of constant recording so that your “ride file” can be uploaded to your trainingpeaks account.

Power meters sure can help a lot, though, Knowing both your body’s input (heart rate) and output (watts) can tell us a lot more about what is going on- and how to improve- during a race or training ride.

Are you going to make me do impossible things?

You might be asked to push a little harder than you think you’re capable- but that’s because you’re capable of more than you think you are. A couple of times a week you may find the ride challenging. You’ll also likely find the rides and methodology different than how you may have been training.

You wouldn’t really expect to pay a coach to tell you to keep doing what you’ve been doing, though, would you?